EatSmarter exclusive recipe

Stir-Fried Redfish and Chile Peppers

with Broccoli and Lemongrass
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Stir-Fried Redfish and Chile Peppers

Stir-Fried Redfish and Chile Peppers - Wonderfully easy: Fresh from the garden and sea with Asian flavors

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Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
292
calories
Calories

Healthy, because

Even smarter

Nutritional values

Redfish and broccoli make an extremely nutritious duo. The delicious fish alone contributes 60 percent of the daily iodine requirement and thus supports the thyroid gland.

A lot of protein and few carbohydrates make this dish a particularly light and digestible dinner. For the bigger appetite, simply serve it with some rice. 

1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(14 %)
Protein36 g(37 %)
Fat14 g(12 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.5 μg(23 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10 mg(83 %)
Vitamin B₆0.7 mg(50 %)
Folate97 μg(32 %)
Pantothenic acid1.3 mg(22 %)
Biotin17.7 μg(39 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C78 mg(82 %)
Potassium787 mg(20 %)
Calcium140 mg(14 %)
Magnesium76 mg(25 %)
Iron2.7 mg(18 %)
Iodine124 μg(62 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.1 g
Uric acid281 mg
Cholesterol75 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ½ lbs skin on redfish fillet (substitute any white fish i.e. cod or snapper)
2 red chili peppers
2 Tbsps Thai fish sauce
3 stalks Lemongrass
1 stalk Leeks (about 8-9 oz)
1 pc fresh ginger
14 ozs Broccoli
3 Tbsps Canola oil
3 Tbsps Oyster sauce
¾ cup Chicken broth
How healthy are the main ingredients?
BroccoligingerLeek
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Paper towel, 1 Large knife, 1 Cutting board, 1 large Bowl, 1 Small bowl, 1 non-stick Wok, 1 Wooden spoon, 1 Fine grater, 1 Peeler, 1 Slotted spatula

Preparation steps

1.
Stir-Fried Redfish and Chile Peppers preparation step 1

Rinse fish fillets, pat dry, and cut into 3/4 inch strips.

2.
Stir-Fried Redfish and Chile Peppers preparation step 2

Rinse the chile peppers, wipe dry and cut into thin rings.

3.
Stir-Fried Redfish and Chile Peppers preparation step 3

Mix the fish sauce and chile peppers, then spread over the fish and let stand one hour, covered.

4.
Stir-Fried Redfish and Chile Peppers preparation step 4

Trim both ends of lemongrass and peel the tough outer layer. Rinse lemongrass, pat dry and cut into 2-inch long pieces.

5.
Stir-Fried Redfish and Chile Peppers preparation step 5

Rinse leek, drain and cut into thin rings. Peel ginger root and finely grate.

6.
Stir-Fried Redfish and Chile Peppers preparation step 6

Rinse broccoli and cut into small florets, then peel the stem and cut into small pieces.

7.
Stir-Fried Redfish and Chile Peppers preparation step 7

Heat 1 tablespoon oil in a non-stick wok. Stir-fry the broccoli, leek and lemongrass over medium heat until crisp-tender, 4-5 minutes.

8.
Stir-Fried Redfish and Chile Peppers preparation step 8

Add ginger and stir-fry briefly. Stir in the oyster sauce and chicken stock and cook, stirring, until vegetables are coated, 2-3 minutes. Remove vegetable mixture from wok and keep warm.

9.
Stir-Fried Redfish and Chile Peppers preparation step 9

Wipe the wok clean. Heat the remaining oil. Pat dry the fish pieces and stir-fry over medium heat until browned, 3-4 minutes.

10.
Stir-Fried Redfish and Chile Peppers preparation step 10

Divide vegetables among warmed plates and arrange the fried fish pieces on top. Serve immediately.